Nut Seed
dried unblanched brazilnuts.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
brazilnuts
SERVING
CALORIES
659
PROTEIN
14.3g
CARBS
11.7g
FAT
67.1g
FIBER
7.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories659kcal—
Protein14.3g29%
Carbohydrates11.7g4%
Fiber7.5g27%
Sugar2.3g5%
Total fat67.1g86%
Saturated fat16.1g81%
Cholesterol0mg0%
Water3.4g—
MINERALS
Sodium3.0mg0%
Potassium659mg14%
Calcium160mg12%
Iron2.4mg14%
Magnesium376mg90%
Phosphorus725mg58%
Zinc4.1mg37%
Copper1.7mg193%
Manganese1.2mg53%
Selenium1917µg3485%
VITAMINS
Vitamin A0µg0%
Vitamin C0.70mg1%
Vitamin D0µg0%
Vitamin E5.7mg38%
Vitamin K0µg0%
Thiamin (B1)0.62mg52%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.18mg4%
Vitamin B60.10mg6%
Folate (B9)22µg6%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup133g
1 tablespoon8.3g
1 teaspoon2.8g
1 ml0.6g
1 liter554.2g
HEALTH BENEFITS
Why eat it.
- ✓Exceptionally rich in selenium, a powerful antioxidant that supports thyroid function and the immune system.
- ✓Promotes heart health due to high levels of monounsaturated fats, which can help lower LDL (bad) cholesterol.
- ✓Contains anti-inflammatory compounds like ellagic acid and vitamin E, which help combat oxidative stress.
- ✓Supports brain health through its antioxidant properties, potentially protecting against cognitive decline.
COOKING TIPS
In the kitchen.
- 1Consume in moderation; just 1-3 nuts per day is sufficient to meet selenium needs and avoid potential toxicity.
- 2Toast lightly in a dry pan or oven at 350°F (175°C) for 5-10 minutes to enhance their nutty, buttery flavor before adding to salads, trail mixes, or granola.
- 3Soak and blend with water to create a rich, creamy, dairy-free Brazil nut milk.
- 4Chop or grind to use as a nutrient-dense topping for oatmeal, yogurt, or as a component in pesto or baked goods.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place like a pantry for up to one month.
- For longer-term storage (6-12 months), place them in an airtight container or freezer bag in the refrigerator or freezer to prevent their natural oils from becoming rancid.
FAQ
Frequently asked questions.
Are dried unblanched brazil nuts healthy?
Yes, dried unblanched brazil nuts are exceptionally healthy, primarily due to their high selenium content, which supports thyroid function and the immune system. They also provide heart-healthy monounsaturated fats, antioxidants like vitamin E, and contribute to brain health. However, they are calorie-dense, so moderation is key.
How much selenium is in brazil nuts, and what's the recommended intake?
Brazil nuts are the richest dietary source of selenium; just one or two nuts can provide the daily recommended intake of 55 micrograms. A single brazil nut can contain 68-91 micrograms of selenium. It's important not to exceed 400 micrograms daily to avoid toxicity.
What are the nutritional values of dried unblanched brazil nuts?
Per 100g, dried unblanched brazil nuts contain approximately 659 calories, 14.32g of protein, 11.74g of carbohydrates, and 67.1g of fat. They are a high-energy food, rich in healthy fats and a good source of plant-based protein.
Are dried unblanched brazil nuts suitable for a keto diet?
Yes, brazil nuts can be suitable for a keto diet in moderation. While they contain some carbs (11.74g per 100g), a typical serving size of 1-2 nuts is very low in net carbs. Their high fat content also aligns well with ketogenic principles.
Are dried unblanched brazil nuts gluten-free and vegan?
Yes, dried unblanched brazil nuts are naturally gluten-free and vegan. They are a plant-based food and do not contain any gluten-containing grains or animal products, making them suitable for these dietary lifestyles.
How can I use dried unblanched brazil nuts in my diet?
Brazil nuts are versatile and can be enjoyed as a snack on their own, added to trail mixes, or chopped and sprinkled over salads, yogurts, or oatmeal. They can also be blended into smoothies or used in baking for a rich, nutty flavor.
Do dried unblanched brazil nuts need to be soaked or blanched before eating?
No, dried unblanched brazil nuts do not need to be soaked or blanched before eating. They can be consumed directly as they are. Soaking can sometimes improve digestibility or reduce phytic acid, but it's not necessary for safety or taste.
How should I store dried unblanched brazil nuts to keep them fresh?
To maintain freshness and prevent rancidity, store dried unblanched brazil nuts in an airtight container in a cool, dark place. For longer storage, especially in warmer climates, refrigeration or freezing is recommended.
How long do dried unblanched brazil nuts last?
When stored properly in a cool, dark pantry, dried unblanched brazil nuts can last for several months, typically up to 6 months. In the refrigerator, their shelf life can extend to a year, and in the freezer, they can last even longer, up to two years.
Can eating too many brazil nuts be harmful?
Yes, due to their extremely high selenium content, consuming too many brazil nuts can lead to selenium toxicity (selenosis). Symptoms can include hair loss, brittle nails, skin rashes, and fatigue. It's generally recommended to limit intake to 1-3 nuts per day.
